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Bowl of smashed broccoli pasta with parmesan cheese and basil ready to serve.

Smashed Broccoli Pasta (Healthy Mediterranean Recipe)

Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 4 people
Author: Nico Pallotta

  • 1 pound (450 g) broccoli fresh or frozen
  • 12 ounces (340 g) short pasta orecchiette, rigatoni, conchiglie, rotini
  • 3 tablespoons extra virgin olive oil
  • 2 cloves garlic pressed or grated
  • ¼ teaspoons red pepper flakes or to taste
  • ½ cup (50 g) grated parmesan or more to taste + a handful of basil leaves to garnish

  • Boil the Broccoli: Cut 1 pound broccoli into small florets. Boil in a large pot of salted water for about 5 minutes, until fork-tender. Keep the water for later.
    Step 1 Broccoli florets boiling in salted water until tender and bright green.
  • Make the Sauce: In a skillet, heat 3 tablespoons extra virgin olive oil over medium. Add 2 cloves garlic (grated) and ¼ teaspoons red pepper flakes, cooking briefly until fragrant. Add broccoli plus 1 cup of the cooking water. Simmer 8 to 10 minutes, then mash with a fork or blend until creamy.
    Step 2 Garlic and red pepper flakes sautéing in olive oil with smashed broccoli simmering for sauce.
  • Cook Pasta and Mix: Boil 12 ounces short pasta in the same broccoli water until just under al dente (about 1 minute less than the package). Drain, saving 1 cup of water. Add pasta to the skillet with the sauce, stir in ½ cup grated parmesan, and loosen with pasta water until glossy.
    Step 3 Pasta tossed in creamy smashed broccoli sauce with parmesan and pasta water in skillet.
  • Finish and Serve: Taste, adjust salt, then top with basil and shaved parmesan. Serve hot and enjoy!
    Step 4 Bowl of smashed broccoli pasta topped with basil leaves and shaved parmesan.
Substitutions
  • Broccoli → Frozen broccoli, cauliflower, or broccolini.
  • Short Pasta → Penne, spaghetti, whole wheat, or gluten-free pasta.
  • Extra Virgin Olive Oil → Avocado oil or light olive oil.
  • Garlic → Roasted garlic, garlic powder, or shallots.
  • Red Pepper Flakes → Fresh red chili, cayenne, or black pepper.
  • Parmesan Cheese → Pecorino Romano, Grana Padano, or nutritional yeast (plant-based).
  • Basil Leaves → Parsley, spinach, or arugula.
  • Optional Add-Ins → Toasted walnuts, chickpeas, white beans, or shredded rotisserie chicken for extra protein.
Tips
  • Cook pasta in broccoli water → Infuses pasta with flavor and adds natural starch for a creamy sauce.
  • Salt generously → A big pot of well-salted water keeps broccoli green and pasta tasty.
  • Soften broccoli fully → Tender broccoli smashes into a silky sauce that coats every bite.
  • Add anchovies or pancetta (just a little!) → They boost umami but stay in the background, Mediterranean style.
  • Try a broth boost → Stir in vegetable broth (we use bouillon powder in water — lighter to buy, lasts weeks).
  • Use pasta water wisely → A splash makes the sauce glossy and binds everything together, like classic broccoli pasta with parmesan.
  • Adjust the heat → More red pepper flakes for spice, black pepper for a gentler kick.
  • Top it off → Toasted breadcrumbs, walnuts, or fresh herbs like parsley brighten this olive oil broccoli pasta.
  • Serve right away → It’s one of the best 30 minute broccoli pasta recipes, especially straight from the pan.
Storage
Store leftovers in an airtight container in the fridge for up to 3 days, or freeze the smashed broccoli sauce (without pasta) for up to 2 months.
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